Wednesday 14th August, 2019

AM SESSION

Aerobic:

On a rolling clock:

0:30 on, 0:30 off x 6
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AMRAP 4:
2 L-Sit rope climbs
12 Push Ups
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1:00 on, 1:00 off x 3
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AMRAP 4:
100ft farmers walk
10 hang DB cleans
100ft farmers walk
10 DB Deadlifts, 2 x 15
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2:00 on, 2:00 off x 2
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AMRAP 4:
10 DB rows
25ft HSW
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3:00 on, 3:00 off x 1
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PM SESSION:

HS Development:

Mins 0 and 1: 2 wall walks.
Mins 2, 3: 4-6 Pike pushups.
Mins 5, & 5: 20-30 second tripod support.
Min 6 & 7: 5 Tripod leg lifts. https://www.youtube.com/watch?v=WGehXcmc7gU
Min 8 : Tripod kick to plank x 5. https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 9: tripod kick to wall x 5.
Min 10 & 11: rest.
Min 12: Test your Max effort (M.E.) set of Hand stand push ups. (HSPU).
Mins 13 & 14: rest.
Min 15-19: 25% of your M.E. set.

Note your max effort set, you will be working percentages of this over the coming weeks.
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Oly- Clean Focus:

Develop:
(keep this light and focus on form/ speed)
3 x 5sec set up hold (floating) + 2 clean pulls + 2 power cleans (2sec pause in catch) + 2 squat Cleans + 2 jerks

WORKING:
A- 5 x 1 + 1 Power clean + squat clean (85%+)
B- 4 x 1 Push Jerk, 90%
C- 3 x 3 Clean Pulls, 102.5%
D- 3 x 8 strict press
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Sport:

AMRAP 7
35 double unders
7 Devils press, 2 x15

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